Week of January 23rd 2017

Monday, January 23rd 2017

A.
AMRAP in 25 min.
25 Burpees
25 Sit Ups
25 Wall balls 20/14lbs
25 Sit Ups
25 DB Power Cleans 55/35lbs
25 Sit Ups

B.
Double unders practice

Advanced
3 - 5 sets of Max. Unbroken double unders (set goals like 30+, 40+ etc.)

Scaling options: reduce # of unbroken double unders (keep it challenging but doable) or 8 sets of 30 sec. Max double unders 30 sec. Rest


Tuesday, January 24th 2017

A.
Deadlift 3 x 8 @ 70%, rest 2 - 3 min. between sets

B.
Close Grip Bench Press 3 x 8 @ 70%, rest 2 - 3 min. between sets


C.
3 Rounds for total reps
1 min. Max. Thrusters 75/55lbs
Rest 2 min.

Wednesday, January 25th 2017

A.
EMOM for 10 min.
3 - 10 Knees to elbows

B.
EMOM for 10 min.
3 - 10 Handstand Push Ups

C.
EMOM for 10 min.
3 - 10 Pull Ups (C2B if you can)

D.
10 min EZ Row or Bike


Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.
3 Hang Squat Snatch

B.
Build up to a heavy set of 5 Hang Squat Cleans + 5 Jerks (Split or Push Jerk)


C.
Push Press 4 x 6 @ go up in weight each set, start at 65-70%

D.
Cool down - easy row or assault bike or run for 10 minutes

Thursday, January 26th 2017

A.
3 Rounds

AMRAP in 2 min.
21 - 15 - 9
Thrusters 95/65lbs
Cal. on Assault Bike

rest 2 min.

AMRAP in 2 min.
21 - 15 - 9
Power Snatch 95/65lbs
Burpees

rest 2 min.

AMRAP in 2 min.
21 - 15 - 9
Box Jumps 24/20"
Shoulder to Overhead 95/65lbs

rest 2 min.

Friday, January 27th 2017

A.
“Annie”
50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

B.
“Brenton”
5 Rounds
100’ Bear crawl
100’ Standing broad-jump

Saturday, January 28th 2017

A.
AMRAP in 25 min.
2 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
1 Round
12 Deadlifts 155/105lbs
9 Hang Power Clenas 155/105lbs
6 Shoulder to overhead 155/105lbs

B.
10 min EZ Row or Bike

Sunday, January 29th 2017

A.
Crossfit Games Open Workout 11.5

AMRAP in 20 min.
5 Power Cleans 145/100lbs
10 Toes to Bar
15 Wall balls

Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.
3 Hang Squat Cleans

B.
Build up to a heavy set of 5 Hang Squat Snatch

C.
Build up to a heavy set of 5 Jerk (Split or Push jerk)

D.
Cool down - easy row or assault bike or run for 10 minutes

Oleksiy Dakhno